Set Topic: Focus on explosive movements and power development.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Sprint freestyle with paddles for increased resistance. | 120 | |
| Freestyle | 1 | 200 | Pull buoy freestyle focusing on arm strength. | 120 |
Set Topic: Cool down with easy swimming.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Easy freestyle swimming to relax and cool down. | 180 |
Set Topic: Fine-tune your stroke mechanics.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Freestyle focusing on high elbow catch. | 150 | |
| Freestyle | 1 | 200 | Pull buoy freestyle to emphasize body rotation. | 150 |